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Performance

Full Squat Snatch

Partner WOD. One works while the other(s) rest. Teams of 2 or 3. HARD 20 Minute Cap.

100 Calorie Row

90 Situps

80 Wall Ball (20/14)

70 Shoulder to Overhead (115/75)

60 Burpee

50 Deadlift (115/75)

40 Box Jumps (24″/20″)

30 Power Cleans (115/75)

20 Pullups

10 Snatches (115/75)

Fitness

Full Squat Snatch

Partner WOD. One works while the other(s) rest. Teams of 2 or 3. HARD 20 Minute Cap.

1,000m Row

60 Situps

40 Wall Ball

20 Burpee

40 Wall Ball

60 Situps

1,000m Row

Make Up Day: Pullups and Dips, Snatch, Jerks, Kipping or Handstands, Front Squats

400m Run

50 Situps

30 Box Jumps (24″/20″)

10 Pullups

400m Run

10 Pullups

30 Box Jumps (24″/20″)

50 Situps

400m Run

Performance

Front Squat 4×2 @ 87.5% of 1RM

14 Minute EMOM

Even Minute: 10 Second L-Sit, and 10 Second Hollow Hold

Odd: 7 Burpee

Fitness

Front Squat 3×5 (+ 5# from last week)

14 Minute EMOM

Even Minute: 10 Second L-Sit, and 10 Second Hollow Hold

Odd: 7 Burpee

Performance

Kipping Practice – Beat Swings With Pull

50-30-10 Wall Ball (20/14)

25-15-5 Pullups

Fitness

Kipping Practice – Beat Swings With Pull

40-20-10 Wall Ball (20/14)

20-10-5 Pullups

 

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Comments

  • KimI might, Kevin needs to look at my car and not sur
  • NicolasGreat advice! Thanks for the thoughtful words of e
  • adminAwesome Kim. This should be a great class as Lynd
  • Chef LyndaYUM! Sounds so delicious! You're ready to move on